Personal Resilience in an Hour
4.5 (230 ratings)
Course Ratings are calculated from individual students’ ratings and a variety of other signals, like age of rating and reliability, to ensure that they reflect course quality fairly and accurately.
1,054 students enrolled

Personal Resilience in an Hour

Resilience tools for stress, setbacks, dips and disappointments, helping you grow in happiness and life satisfaction
4.5 (230 ratings)
Course Ratings are calculated from individual students’ ratings and a variety of other signals, like age of rating and reliability, to ensure that they reflect course quality fairly and accurately.
1,054 students enrolled
Created by Chris Johnstone
Last updated 4/2017
English [Auto]
Current price: $41.99 Original price: $64.99 Discount: 35% off
1 day left at this price!
30-Day Money-Back Guarantee
This course includes
  • 1 hour on-demand video
  • 2 articles
  • 10 downloadable resources
  • Full lifetime access
  • Access on mobile and TV
  • Certificate of Completion
Training 5 or more people?

Get your team access to 4,000+ top Udemy courses anytime, anywhere.

Try Udemy for Business
What you'll learn
  • have a deeper understanding of what resilience is and how it can be cultivated
  • apply practical resilience strategies that can help when facing challenging situations
  • It is helpful if students have past, and/or current, experience of facing challenging situations that they can reflect on, but this is not a requirement for the course.

This course introduces seven practical strategies to strengthen your resilience, with step-by-step practices that help you deal with and/or recover from setbacks, adversities and challenges. It includes an hour of video content presented in 18 engaging episodes, with downloadable supporting pdf handouts for each strategy. The course is based on research proven methods and the trainer's three decades of experience teaching resilience skills.

Develop your ability to deal with the dips, knocks and bumps in life.

The course

  • shows how inspiring examples of resilience in stories and the news can help you identify key elements of resilience
  • draws on a range of sources, including the Penn Resilience Program which has been shown by research to protect against anxiety and depression
  • introduces emotional first-aid practices to steady your nerves when you're feeling on edge.
  • teaches you to use a storyboarding process to design resilient responses in situations you find difficult

Resilience strategies help you cope with stress, make the best of things and rise to the occasion

Feedback from past participants includes:

"Chris Johnstone has a way of explaining things that makes it crystal clear. His style is professional, authentic and warm."

"This trainer has an amazing ability to deliver the psychology of wellbeing in a highly digestible, lucid and relevant way".

The goal of this course is to help you develop your personal resilience toolkit, offering insights and practices to help you bounce forward when knocked back so that you can get more from life.

Who this course is for:
  • This course is both for people new to the topic of resilience and for those wanting to further develop their resilience toolkit or pass resilience skills on to others.
Course content
Expand all 29 lectures 01:09:11
+ Introduction to Resilience Training
4 lectures 06:17
Resilience Specialist Dr Chris Johnstone briefly introduces the course, looking at what resilience is and what the course offers to help us develop it.
Preview 01:40
Here we look at evidence that Resilience Training reduces the risk of depression and anxiety. The Penn Resilience Program, developed by psychologists at the University of Pennsylvania, is described.
Preview 02:44

The trainer describes his journey of becoming a resilience specialist, from a student project over thirty years ago to work as a hospital doctor, in the addictions field and as a trainer in workplace wellbeing.

Preview 01:19

Here the trainer recommend you view this course in small chunks, rather than all at once, so that you can try out using strategies between episodes.

How to use this course
+ Strategy One - Identify Inspiring Examples
3 lectures 06:31

A four-part story structure is introduced as a way of drawing out learning points from examples of resilience. The trainer illustrates this by telling the story of Peter Shaw (for more on this story, see Peter Shaw's book 'Hole - kidnapped in Georgia', Accent Press, 2006).

Preview 05:27
Here Chris introduces the inspiring example exercise, and the pdf template you can use for this.
Using the template for inspiring examples

Here is a template you can use for recording inspiring examples of resilience. Please also feel welcome to share in the discussion section here examples of resilience you've been inspired by.

Handout - Resilience Examples Template
1 page
+ Strategy Two - Timelines and Active Hope
2 lectures 05:24
The starting point for this strategy is to recognise that any situation can develop in many different ways. Active Hope involves starting from where you, identifying what you hope for and then being active in moving towards that.
Introducing Timelines and Active Hope

This handout maps out the steps of the second strategy, inviting you to apply it in your life.

Handout - Doing Active Hope
1 page
+ Strategy Three - Do The Boat and Water Level
2 lectures 05:16

A visual metaphor is introduced that helps us understand resilience: bumping into a problem is viewed as similar to a boat crashing into a rock, with the water level representing our resilience. A practical exercise is introduced based on this image, where we can map out factors that influence our resilience.

The Boat and Water Level

This handout invites you to try using the Water Level process, identifying factors that reduce or strengthen your resilience.

Handout - Doing the Water Level Exercise
1 page
+ Strategy Four - Develop Your Resilience Toolkit of Self-Help SSRIs
2 lectures 05:26

You are invited to reflect on a time when you've faced something difficult and got through that in a way you now feel satisfied with. How did you do that? We look at four elements of a personal resilience toolkit, using the letters SSRI to stand for Strategies, Strengths, Resources and Insights.

How to develop your Resilience Toolkit of Self-Help SSRIs

This handout guides you through the SSRI Resilience Toolkit exercise.

Handout - Developing your Resilience Toolkit
1 page
+ Strategy Five - The Flexible Thinking ABC
3 lectures 06:39
The way we think about a situation will influence our response to it. Here the ABC thinking check is introduced as a tool that helps protect us from getting stuck in a thinking track that doesn't help us.
The Flexible Thinking ABC

Here Chris describes how to apply the ABC process, introducing the downloadable pdf template.

Using the Flexible Thinking ABC

This handout offers a template for applying the ABC process. You can use more than one sheet for the same situation if you'd like to consider more than three perspectives (or different B's).

Handout - Doing the Flexible Thinking ABC
1 page
+ Strategy Six - Emotional First-Aid
5 lectures 11:55
While it can be normal and healthy to feel disturbed when facing a disturbing situation, it we're too disturbed it interferes with our ability to respond. Emotional FirstAid involves something you do in a short space of time to gather yourself together, in a way that helps you rise to the occasion.
What is Emotional First-Aid?

ABRAH stands for Acknowledge, Breathe, Respond with Active Hope. Chris introduces this as a first emotional first-aid practice.

Emotional First-Aid Practice 1: ABRAH

Self-Compassion is introduced as a second emotional first-aid practice.

Emotional First-AId Practice 2: Self-Compassion

The Five Sense Check-in is introduced as a third emotional first-aid practice. This is a mindfulness technique, bringing your attention into the present moment.

Emotional First-Aid Practice 3 - The Five Sense Check-in

This handout summarises the three emotional first-aid practices described in this section.

Handout - Using Emotional First-Aid
1 page
+ Strategy Seven - Storyboard Your Situation
2 lectures 08:15

Bringing together the other strategies introduced so far, the storyboarding process is introduced as a tool for designing resilient responses to situations we find challenging.

How to Storyboard Your Situation

Here is a template you can use for storyboarding situations where you'd like more resilience.

Template for resilience storyboarding
1 page
+ Next Steps
6 lectures 04:27
The Resilience Checklist is introduced as a tool to prompt reflection and review of the resilience strategies we've been looking at.
How to use this quiz

a way of reviewing learning from the course

Checking understanding
10 questions

This handout offers a printable form of the quiz, so that you can keep a record of your score each time you use it, and compare with times you repeat it at a later date.

Handout - Resilience Quiz Checklist
1 page
Ending the course, Chris points to resources for further reading and enquiry. This course is the first in a series of online video-based courses from College of To find out about other courses, sign up to our newsletter at
Next Steps

This handout offers pointers for further reading, as well as links to video talks on the web.

Handout - Resources and Reading List
1 page
Article on Coaching For Resilience

More resources from trainer Dr Chris Johnstone

Bonus Extra: Trainer's Blog